If you train at home, you do not have as many options for equipment and equipment as in the room. We suggest using improvised means for a variety.
Constant execution of slits and boards can quickly get bored, these exercises perfectly diversify your training. As an auxiliary, the most usual napkin will be used, with its help you will perform sliding movements for a high degree of muscle tension. Exercises with a towel are much more effective than regular exercises with your weight.
Raises the buttocks in the supine position
Exercises to lose belly at home exercises to lose belly at home
Designed to train the muscles of the legs, buttocks and back. Place a towel on the floor and stand on it, then sit down and take a position lying on your back, leave the legs slightly bent at the knees, place your hands behind your head or along the trunk. Slowly pull your heels on the towel to your buttocks so that your hips come off the floor. Perform 15 repetitions, during each of them, your hips and buttocks should be as tense as possible. This is not the simplest exercise, so for high efficiency it should be done slowly.
Raises the torso in the prone position on the stomach
Works great on the muscles of the back, Press and shoulder girdle. The starting position is lying on the stomach, arms outstretched in front of him, palms put on a towel, legs straight, heels together. Gently pull your hands behind the towel to your body, tear off your torso from the floor and lift it up, hold it in this position, then slowly return to the starting position. Perform 15 repetitions.
Lowering of the torso on the knees
Exercise works the muscles of the back, arms and abdominals. Stand upright, focusing on your palms and knees, place a towel under your hands. Gradually move your hands forward, controlling the position of the lower back, there should be no deviations. Once you are practically on the ground, start the reverse movement and climb, no need to touch the ground. Do 15 repetitions.
Pulling the legs to the body
Trains the muscles of the shoulders, arms, legs and abdominals. Stand in the bar with the support of the palm and socks, the towel should be placed under the socks. Hold the position of the body with the efforts of the press, the buttocks should not go up or down. Transfer all your weight to your arms and start pulling your legs to your torso, first to your right hand, then return to the starting position, then to your left hand. This counts as one repetition, perform 15 repetitions.
Sliding slots
Effective for training the buttocks and legs. Stand on a towel with one foot, straighten your back, place your hands at the waist, look straight ahead. Pull the leg on the towel back so that both feet in the knees form an angle of 90 degrees, then slowly pull the leg on the towel back and return to the starting position. Perform 15 repetitions for each leg.
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